Physical activity and mental health go together

Physical activity offers numerous health benefits. When physically active, individuals can maintain a healthy weight reducing the risk for obesity. Physical activity is associated with a lower risk for developing heart disease, type 2 diabetes, certain cancers, high blood pressure and osteoporosis. Studies have demonstrated that exercise can relieve symptoms of depression and anxiety suggesting that physical activity may improve mental health and quality of life.

Exercise is considered vital for maintaining mental fitness and can reduce stress. Studies show that exercise is effective at reducing fatigue, improving alertness and concentration and at enhancing overall brain function.

Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. As little as five minutes of aerobic exercise can begin to stimulate anti-anxiety effects!

Stress, anxiety and discomfort are a normal part of life unfortunately. Some studies show that exercise can quickly elevate a depressed mood in many people; they demonstrate that an activity such as a brisk walk can deliver hours of relief, similar to taking an aspirin for a headache. Scientific evidence suggests that physically active people have lower rates of anxiety and depression than sedentary people. Exercise may help the brain cope better with stress.

What is it about exercise that makes us feel better, improves our mood and enhances mental health? That question remains in debate by health researchers. Some research suggests that exercise improves mental health by increasing the production of serotonin in the brain. Other research suggests that exercise helps by normalizing sleep, which has protective benefits on the brain. Another theory suggests that the sense of accomplishment of regular exercise can boost our mood.

If exercise makes us feel so good and can help our health, why is it often so hard to exercise?

One reason is that many of us start out too aggressively or work too hard. This may be because we once were able to work harder and still believe our conditioning is strong. It may be because we are trying to keep up with someone who is in better condition or it may be that we just need to learn to pace ourselves.

Another reason often cited by doctors is that many people do not see immediate results from exercise and give up too quickly. It may take months for weight loss or lowered cholesterol levels to be apparent. The exercise mood boost usually offers near instant gratification.

What can we do to get started on a healthy routine without becoming discouraged?

First of all, get started with an easy exercise program and learn to celebrate each improvement you see. Here are some tips to consider and help you get started.

• Set small daily goals and aim for consistency rather than perfection

• Find forms of exercise that are fun and enjoyable. Extroverted people often like classes and group activities. Introverts often prefer solo activities.

• Recruit an “exercise buddy” who will hold you accountable and help you stay committed to your exercise activity.

• 5x30: walk, jog, bike, dance or swim three to five times per week for 30 minutes. Remember the 30 minutes can be done as three ten minute walks daily with the same positive outcome as working out for 30 minutes at a time.

Why not get started today? Exercise for a better mood and for better health.

Building healthy lifestyle habits is a weekly column by Barbara B. Jordan YMCA and IU Health Morgan along with healthy lifestyle programs funded through a Kendrick Foundation grant.